Jump rope crossovers

A compound exercise for the calves, with help from the forearms, front delts. Equipment: jump rope.

Orbit

Drag to rotate

WorksCalvesForearmsFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Skip with a steady bounce.
Cross the arms in front on every other turn
Uncross on the next turn and keep the rhythm

Muscles worked

Jump rope crossovers: 3D figure mid-rep with the calves highlighted

Calves · main
Forearms
Front delts

Equipment

Jump rope

Alternatives

Exercises that train the same main muscles. See all jump rope crossovers alternatives.

Boxer shuffleNo equipment
Double undersJump rope
Jump ropeJump rope
Jump rope boxer skipJump rope
Ankle hopsNo equipment
Battle rope jumping jacksBattle ropes

More calves exercises

Standing calf raiseCalf raise machine
Single-leg dumbbell calf raiseDumbbells and Plyo box or step
Calf raiseNo equipment
Jumping jacksNo equipment
High kneesNo equipment
Leg press calf raiseLeg press

Put the jump rope crossovers in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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